Southern Woman - January|February 2023

OBSTETRICS & GYNECOLOGY

PRACTICE

The Women's Specialists of Fayette comprise a healthcare team that understands that women have special healthcare needs throughout their lives.

Our specialists are trained in the field of women's medicine which includes obstetrical and gynecological services such as pregnancy care, family planning needs and counseling, annual examinations, and minor office surgical procedures.

In addition, specialized care is available in areas such as high risk pregnancy and gynecological/urogynecological surgery

Dear SW Family,

I’m always surprised by how fast a year goes by These 12 months flew by, and another year comes to a televised countdown mostly being watched in pajamas, with a champagne glass-clinking end And at that moment, I’m filled with reflection and anticipation for new beginnings at the same time.

New goals in my mind are culminating on New Year’s Eve, just in time to get January off to a great start I have embraced setting goals personally and in business If I don’t write them down as they come then it’s not embedded in my brain “Post-It-Notes” are my friend and hold many of my jotted dreams, hopes, intentions and plans all stuck to a wall or desk monitor to remind me of my will to make them happen!

I sit back and begin to review all handwritten plans and I pay most attention to what I want “more of” and what I want “less of” in the New Year It’s a time of meaningful reflection, and I make some hard decisions here.

I make my goals Specific, Measurable, Attainable, Reasonable and Timely The word reasonable is all relative to me because I believe all goals need a little time to be obtained...Especially the “I plan to lose weight GOAL”!

Make that lifetime bucket list. Journal your free thoughts of hopes and dreams. Before you begin the last-day-of-the-year revelry, take some time for yourself and plan out your New Year I would love to hear from you all on the goals you have set.

I want to say thank you to our team, clients, family and friends for a wonderful year!

From

Melanie Denney-Haas Publisher, Owner

our family here at Southern Woman, We wish You Health, Happiness & Success, Blessings,

"Your smile is your logo. Your personality is your business card. How you leave others feeling after having an experience with you becomes your trademark."

- Maya Angelou

I’m Katy Weaver, a 33 year old working mom with a passion for all things food and drink! I have been blessed to be able to turn my passion into a side hustle creating recipes not only for myself but also for food and alcohol brands.

I grew up here in Peachtree City, GA where I currently reside If I’m not working my full time job, walking the lake, you can find me in my kitchen cooking with either a glass of wine or IPA in my hand

I have always had a passion for food, I remember growing up, my brother and I would love to add every spice in the cabinet to the spaghetti sauce to make it ‘fancy’ Haha! To me, food is a universal language that everyone understands, it’s a way to set aside differences and bring people together

Check me out on Instagram @whatwearehaving

SOUTHERN SOUTHERN

Publisher

Melanie Denney Haas melanie southernwoman@gmail com

Creative Director Mandy Inman mandy.southernwoman@gmail.com

Editorial Contributors

Bonnie Helander, Deena Attia

Cover Styling Katy Weaver, Instagram @whatwearehaving

SOUTHERNWOMAN.COM SOUTHERNWOMAN.COM

2022byMelanieDPublishing,LLC

For inquiries, to be added to our distribution list, or to advertise, please email mandy southernwoman@gmail com southernwoman com

Winter Exploring in the North Georgia Mountains

Bringing the Blue Zones to the South

Soothing Houseplants for the Bedroom

Gardening Trends in 2023

Stain Removal

BABY STAINS

Sprinkle with borax and soak in cold water before laundering

COFFEE

Use white vinegar and cold water then color safe bleach

GREASE

Rub with chalk then scrub with dish soap and rinse in hot water

BLOOD

Dab with hydrogen peroxide and rinse with cold water

CRAYON

Iron between two paper towels, spray with WD-40 then wash as usual

GUM

Freeze with ice, scrape with knife then wash normally

CHOCOLATE

Rinse in cold water then use dish soap or hydrogen peroxide

GRASS

Scrub with rubbing alcohol, let air dry then pre-treat with Karo Syrup

INK

Use rubbing alcohol or hairspray then wash in cold water

JUICE

Scrub with white vinegar and dish soap then wash in cold water

LIPSTICK

Scrape off excess then rub with mineral oil followed by diluted ammonia

SWEAT

Scrub with shampoo followed by baking soda and vinegar then soak in salt water

a woman's work is never done. keep this guide handy to make it a little easier.

MAGENTA colorof the year

2023 trends 2023 2023

Trends they come and they go Every year we are presented with a new set of ideas and inspirations to incorporate into our lives Whether it be home decor, fashion, color palettes, fabrics, prints...the list goes on...we get to choose which ones we like and which ones we will ignore until they go away. Some trends will take you back to days passed. A time when you rocked bell bottoms or had a couch in that same shade of blue! No matter if you embrace the trends, or just gain inspiration to incorporate them sparingly into your style, they are fun to browse

You never know, 30 years from now your kid could be asking for that lavender lace party dress!

By Mandy Inman

fashiontrends

The fashion trends for 2023 are diverse.

There is a little something for everyone! The colors we will see everywhere are hues of purple, blue, and yellow Stylistically bubble hems, asymmetrical lines, tassels, ruffles, and bow details are taking over Patterns are back with floral, stripes, and lace dominating fabrics for the season.

hometrend

Be bold and embrace moody!

Art Deco is back with a bold and moody twist for 2023. Curves are everywhere...barrel chairs, curvedback sofas, round pillows and arched doorways are the way to go to achieve this look Mix in natural decor elements like marble, wicker, rattan and wood to balance the bold colors. Add decorative lighting and a patterned feature

bold colors, barrel chairs, curvy sofas, round pillows, arched doorways, wood, wicker, rattan, decorative lighting, colorful ceilings

getinspired

2023 is the year to experiment with trends! Stage a complete makeover or sprinkle in elements that complement your current decor. Paint your ceiling a bold color, wear lace and stripes, buy that purple sofa you have always hoped would become a "thing." Fill your home and closet with colors, patterns, textures and fabrics that make you happy! Have fun with it and you won't go wrong. Get inspired! Happy 2023!

WINTER EXPLORING

I N T H E N O R T H G E O R G I A

MOUNTAINS

Day trip to Fort Mountain State Park and Cherokee Historic Sites

Story by Bonnie Helander Photos by Bonnie Helander and Georgia State Parks

Winter is the perfect time to explore the scenery and rich history of the North Georgia mountains With our milder winter temperatures, you can enjoy the mountains without the hassle of big crowds, oppressive heat and humidity and bugs! Deciduous trees have dropped their leaves, opening up the views to give a more panorama perspective And, at our higher elevations, you may actually enjoy a little snow!

Come along on a day trip to Fort Mountain State Park, follow a portion of the “Trail of Tears,” and learn about Cherokee history.

MOUNTAIN STATE PARK, CHATSWORTH

If you like mysteries, you will want to explore the ancient stone wall, whose purpose is still unknown, that inspired the name of Fort Mountain State Park Located between Chatsworth and Ellijay, and about a two and a half hour drive north of Peachtree City, this pristine 3,712-acre park is situated at 2,850 ‘elevation and features 60 miles of recreational trails, stunning overlooks and an opportunity to learn about ancient inhabitants, Cherokee folklore and legends Hikers, mountain bikers, horseback riders and lovers of history will find wonderful opportunities to explore their interests at Fort Mountain State Park

The mysterious 855-foot-long stone wall zig zags along the highest point on the mountain Its height varies between two and six feet According to archaeological estimates, the wall was constructed between 500-1500 AD. Cherokee legends indicate the wall was built by “moon-eyed people” – a race that resided in Appalachia until they were driven out by the Cherokee They were given their descriptive name because the Cherokee believed these people could see better at night than in the day! Whether this race really existed is still being debated

The rock wall’s true purpose is also still being debated. Some historians surmise the rock edifice may have been built by ancient Indians as a fortification against other hostile tribes. Others believe the wall had a spiritual purpose and was used for ancient (but unknown) ceremonies

You will want to take the short hike up the mountain to visit the stone fire tower that was built by the Civilian Conservation Corps (CCC) in the early 1930s. The tower stands four stories high at the top of the mountain and was used by park rangers to scout for fires up to 40 miles away

While viewing the tower, look for the large stone heart carving done by a local stone mason, Arnold Baily, who led the team that built the tower and carved the heart to impress his sweetheart, Margaret! The two were later married for 59 years! The heart still remains on the tower today – a sign of enduring love!

Fort Mountain State Park features a 17-acre lake for swimming and fishing, numerous campsites, playgrounds and picnic shelters. There are 27 miles of trails for bikers, over 25 miles of trails for horseback riding and over 25 miles of trails for hiking. For more information, go to gastateparks org/FortMountain

CHIEF VANN’S PLANTATION HOUSE, CHATHAM

In Chatham, near Fort Mountain, visitors interested in the history of the Cherokee nation can visit an historic plantation that highlights early nineteenth century efforts to culturally assimilate the Cherokee into Georgia life. The 1000-acre plantation was established by James Vann, a wealthy Cherokee business leader The impressive and elegant mansion was completed in 1804, much of it by slave labor. After his murder in 1809, the plantation was inherited by Vann’s son, Joseph, another prominent Cherokee leader

After the treaty of 1835 was signed that forced the Cherokee from their lands in the Southeast to new lands west of the Mississippi River, the Vann family lost their plantation and rebuilt their lives in Oklahoma The mansion is considered “Georgia’s best-preserved historic Cherokee Indian home” and features a “floating” staircase Visitors can tour the home and grounds on a guided tour For more information go to gastateparks.org/ChiefVannHouse.

NEW ECHOTA STATE HISTORIC SITE, CALHOUN

The heartbreaking and infamous Cherokee “Trail of Tears” began here at New Echota, located near Fort Mountain in Calhoun. In 1825, the Cherokee national legislature established the New Echota settlement, one of the first experiments in national self-governing by an Indian tribe. During its short existence, the town started the first Indian language newspaper office, and wrote the first tribal court case that progressed all the way to the U S Supreme Court!

The settlement ended abruptly and tragically with the signing of a treaty in 1835 between the U S government and Cherokee leaders that relinquished all Cherokee claims to lands east of the Mississippi River for a cash settlement and required removal of the Cherokee from their present homes to lands west of the Mississippi, predominantly in Oklahoma. Their forced journey of 1,200 miles west became known as the Trail of Tears

At New Echota, visitors can tour 12 buildings (original and reconstructed), including the court house, council house, print shop, store, and the home of missionary Samuel Worcester. Interpretive exhibits and a 17-minute film are found at the Welcome Center. For more information, go to gastateparks org/NewEchota

For a great dining and shopping experience before or after visiting Fort Mountain State Park and the Cherokee historic sites, stop in the charming mountain town of nearby Ellijay

BLUE ZONES BLUE ZONES BRINGING THE TO THE SOUTH

By Deena Attia

All parking spaces were taken on Monday, December 5, at 5:15pm, in the Onelife Fitness parking lot. The entire lot was full, even the extra spots on the side. I circled around a couple of times until I spotted a man loading his gym bag in the car, and I knew he was my chance to get in and make it to the 5:30 class As I walked through the lobby upstairs to the studio, I was amazed that the gym was packed in early December What will January be like? I thought These were all dedicated die-hard fitness people, my tribe

Another point I considered, which made me smile, is the social aspect happening all around me. I go to that gym because my friends go there, and I want to see them and catch up regularly I can check off two essential parts to living well according to the lifestyle of the longest-living people in the world.

A few weeks ago, I discovered the book The Blue Zone Challenge by Dan Buettner. This is an excellent purchase if you want to refocus on your health and document your process for 4 weeks

YOU HAVE YOU HEARD HEARD ABOUT ABOUT THE BLUE THE BLUE ZZONES? ONES?

There are more centenarians, people who live past 100, than the rest of the planet in these zones My personal goal is not to live to be 100 I want to live disease free and with the least number of limits possible.

There is a lot of research that shows the similar practices followed in the communities that span from Okinawa, Japan, to Loma Linda, California, Sardinia, Italy, Nicoya, Costa Rica, and Ikaria, Greece A few commonalities are diet, activity level, social connections, a sense of purpose, and limiting stress There is much more to read and learn from these communities Since reading the book, I am focusing on a few key points to incorporate in my week: improvements to help me move more, have healthier eating habits, and reduce stress

DAILYACTIVITYANDPURPOSE

In the blue zone communities being active is a daily occurrence since many have gardens and live within walking distance of shops. They tend to walk to the store and visit with their neighbors Gardening serves a multitude of benefits Not only tending to the veggies and herbs give a sense of purpose, which is a key factor, but the health benefits of eating freshly grown veggies and herbs go deeper than the nutrients it provides your body. Taking care of the garden makes you productive and more creative There are problem-solving skills, such as when a huge, bloated worm eats all your tomato plants down to the stub. What will you do differently next time? Also, when you start your garden each year, you should alternate where you place each plant yearly. It takes a little strategy, which is good for the brain Another lovely benefit, if you have a green thumb, is when you have an overabundance of veggies, you can share with friends and family It certainly feels rewarding taking care of something, watching it grow, and then sharing it with those you care about

I adopted my loveable blonde bushy terrier mix dog, Angel, almost three years ago from the Fayette Humane Society. She has been bringing fun and joy to my home since She also provides a sense of purpose to me Every morning I wake up and get out of bed to let her out and fill her bowls with fresh food and water I love taking her to the park for walks, although there have been times I carried my 15-pound baby through the trails long enough for her to catch her breath when it was a hot day, and she needed a break With a sense of purpose and a reason to get out and move more, adopting Angel is the best part of 2020

HAVE

Throughout the world, there are regions where people live longer than average.

FOODSTOFUEL THEBODY

I am finishing my first week after reading the book and slowly tweaking my diet. I now have a boldly colored bowl of fruit on my table This week gala apples and mandarins My goal is to finish all the fruit before it goes bad. I just grabbed an apple and I’m munching as I type Up until this week, I was a complete carnivore This week I have limited my chicken and beef consumption and focused more on beans, whole-grain pasta, and soups This morning I made steel-cut oats for the first time I added canned pumpkin, cinnamon, and maple syrup- so good! Steel-cut oats take a lot longer to cook since you make them on the stove, but now I have leftovers for the next few mornings My processed food and sugar intake were down, and I have recommitted to my dessert one night a week again Nuts have been a daily ritual too I kept a baggie in my purse for snacks. Walnuts and shelled pistachios have saved me from starvation a few times this week

The Okinawans practice Hara Hachi bu, which is only to eat until you are 80% full Eating to 80 percent full means you stop eating when you feel satisfied, and there is still room left. It also helps to take your time when eating and make the meal the focus, not tv or work Take a break between bites Use smaller plates and glasses. This will take some time for me because, in the past, I had been in a mad rush to wolf down lunch, and unfortunately, that habit was easy to pick up, and it’s hard to break.

In Italy and Greece, red wine is a staple of their diets. They drink a couple of glasses with food and socialize This keeps their stress levels down The antioxidants and resveratrol in red wine are beneficial and contain the least sugar. A motivator for me to follow this plan is because in the blue zones, cancer, cardiovascular disease, and diabetes are much lower. Dementia is rare, and that is what I think about most since I have seen the condition firsthand in my grandmother and mother

SOCIAL CIRCLES

A sense of belonging is paramount in your family and friend circle. Friends can become family over time which is extremely important to me since my immediate family is micro and everyone else is far away. People may struggle as an adult to make new friends, but if you get involved in activities, you will meet people, and friendships will evolve if you try Over the years, I have made fitness friends, running buddies, dance friends, and professional industry friends Some of these friendships have grown into long-lasting family-like relationships I also enjoy that wherever I travel in the world, I can go out for a run or find a place to dance I don’t have to understand the language because runners and dancers have commonalities all over the globe. I highly encourage everyone to find a hobby or activity that opens them up to the world and allows for their inclusion into a social circle. Throughout the last several years, during difficult times, I have found solace within my social circles, and I am genuinely grateful for the gift of friendship and support. Luckily, I have been following the blue zone way of life in this respect, and I know it has and will continue to feed my soul.

I hope this article inspires you to inject healthier habits into your life, leading to longevity, but most importantly, a disease-free life This is attainable and reasonable The blue zones are not known for their people killing themselves at the gym, and you don’t have to either Walk, run, do yoga, have a garden, and enjoy getting out to speak with your neighbors Savor the flavor of meals with more vegetables, beans, whole grains, and herbs Practice Hara Hachi bu and make mealtime the focus without tv or other distractions. If you are looking for extra guidance to push yourself along to make changes, I highly recommend the book The Blue Zones Challenge There is space to document your progress each week and recipes to try When you are ready to make a change, progress takes time, and this is a lifestyle change meant to help you feel better and live longer and healthier Enjoy the journey and be kind and gentle to yourself

I wish you much love, peace, and success!

get a better night's sleep

Soothing Houseplants for the Bedroom

Story by Bonnie Helander

Houseplants are hard workers –double duty plants that not only add beauty to your home but provide a plethora of health benefits as well. Houseplants give a boost to our physical and mental health, purify the air by converting the carbon dioxide we exhale into fresh oxygen, reduce our stress levels, remove toxins from the air, give relief from allergy symptoms, and can improve sleep quality! If you are finding yourself tossing and turning at night, you might try adding some houseplants to a side table next to your bed to induce a more restful night’s sleep. Research suggests adding two plants per 100 square feet of space. Here are eight of the best plants for your bedroom.

Aloe Vera

Long prized for its healing properties when applied to sunburns and rashes, Aloe vera is a tough succulent plant that is a good choice for someone who is just starting out with houseplants. It helps promote sleep by emitting oxygen into the air at night instead of during the day, purifying the air and helping you breathe easier. Aloe vera needs bright, indirect sunlight and to dry out between each watering

English Ivy

(Hedera helix): A charming, cascading hanging plant, English Ivy is easy to grow and needs only moderate light Its best benefit in the bedroom is that it can quickly and drastically reduce airborne mold in a room, benefitting allergy sufferers and ensuring a more comfortable night’s sleep.

Gerbera Daisy

(Gerbera x hyrbrida): Most people purchase a colorful pot of cheerful Gerbera daisies to enjoy the blooms and then discard after the blooming season You can keep these daisies alive for two to three seasons if you provide the right growing conditions – bright light, but not direct sunlight, and moderate temperatures. Gerbera daisies are well worth a try in the bedroom, particularly for those with sleep apnea or allergies because the plant absorbs carbon dioxide and toxins in the air and emits oxygen at night

Golden Pothos

(Epipremnum aureum): Another easy to grow hanging plant, pothos removes benzene, formaldehyde and other toxins from the air, while increasing the air humidity – a great bonus if your bedroom air is dry in the winter Golden pothos prefers moderate light and likes to dry out between watering, but it will forgive some neglect as well!

Lavender

(Lavandula): The fragrance of lavender has long been prized as a soothing scent to help you relax, improve quality of sleep, and reduce blood pressure and heart rate Lavender is more of a challenge to maintain as a houseplant. It does need lots of light and will do best in a south-facing window where it can get at least three to four hours of sunlight. Water it well, but allow lavender to dry out between each watering. Lavender is considered a toxic plant, so keep it away from any pets.

Rosemary

(Salvia Rosmarinus): A fragrant herb with an intoxicating scent, known to reduce anxiety, rosemary can encourage a more soothing, restful night’s sleep, with the added bonus of providing a flavorful stem or two when you need an herb to spice up your dinner recipe! Rosemary needs the brightest window in your room to thrive. It likes less humidity and to dry out between each watering.

Peace Lily

(Spathiphyllum): Another beautiful and easy-care houseplant, the peace lily is prized for its slender white lily blooms It works well in the bedroom because it reduces the microbe (bacteria) count in the air, helping to relieve allergy symptoms like a dry throat and stuffed nose The peace lily likes bright, indirect light and for consistently moist (not soggy) soil.

Snake plant

(Dracaena trifasciata): Also known descriptively as motherin-law’s-tongue, this “impossible to kill” houseplant can survive with little light and water and can take weeks of neglect Research has shown that the snake plant is effective in removing about 85% of the toxins in the air and can help alleviate some respiratory allergy symptoms, which can help with better sleep quality

Before adding houseplants to your bedroom, notice the light conditions and choose plants that will work well in these conditions. Research how to maintain your selected plants, and if you have pets that sample plants, be sure to choose only those that are not toxic to pets. Now enjoy a better and more relaxing night’s sleep!

trends gardening hot new 2023

Each year, leading gardening experts, including the Garden Media Group, unveil the new gardening trends they see on the horizon According Katie Dbow, president of the Garden Media Group, “The two most significant driving forces are the individual

and access In a world dominated by uncertainty, the overarching trend of 2023 is rooted in self-intention and personal empowerment We can’t control external factors, but we can control what we do, what we buy, our values.”

Here are a few of the 2023 gardening trends to inspire you as we get ready for spring!

Story and Photos by Bonnie Helander

ACCESSIBLE GARDENING

A hobby for all ages

Gardeners trend older in age, but are generally healthier than the general population and are living longer. The green industry has taken note and is helping to empower older (and younger gardeners) by creating tools that are easier to use. Electric and battery-powered tools are all the rage, including electric mowers and leaf blowers which are easier to handle than the gas-powered versions. Ergonomic gardening tools that take pressure off of aching joints, help make gardening easier and continue to be a hot trend

Gardeners are finding more information and inspiration online How-to videos and blogs, including the videosharing TikTok app, have given new gardeners more access to learning gardening skills and are inspiring gardeners with the unlimited possibilities to beautify their outside space

TERRACOTTA

The hot new color trend of the year

If you want your garden to be cool and updated this year, add some splashes of beautiful, sunbaked terracotta Always a tried and true favorite in the Southwest, terracotta is a warm palette hue that gets its rich color from the iron content in the clay as it reacts with oxygen during firing It is generally a burnt orange/brown color but shades can range from peach to pink with undertones of gray and tan Terracotta has an

Plant a pollinator garden to attract wildlife.

PERSONALIZED DESIGN

Connecting to what is important to you

Gardening has always been about connections –connecting to nature, to family and friends or creating a personal sanctuary where you can relax and unwind More gardeners are designing landscapes that reflect their personal interests or hobbies Are you fond of wildlife and want to welcome critters to your garden? Then plant a pollinator garden to attract butterflies, birds and bees Concerned about the environment? Focus on planting trees to cool and clean the air and water-wise plants that do well in drought conditions Are you into floral design? What could be more rewarding than planting your own cutting garden filled with blooms to use in your floral arrangements?

Many homeowners see the garden as a “stay-cation” - a place to relax, unwind and party with family and friends These homeowners are creating lavish entertainment areas that might include a pool, water feature, outdoor kitchen, fire pit, pizza oven and upscale seating areas Others with busy lives view their gardens as primarily a place of function – to beautify without a lot of work! They are focusing on low-maintenance plantings that reward with beauty but take little time or effort. It’s all about making the garden work for you!

LILAC

ROSE

NEW VICTORIAN STYLE

Blame it on Bridgerton!

The popularity of the Netflix series, Bridgerton, has led to an explosion in interest to create the Victorian garden look - a lavish style considered formal in structure, with clipped hedges and topiaries, pathways, mazes and garden sculptures But while the structure of the Victorian garden is formal and contained, the style also features a more informal feel in the garden beds. Victorians loved an excess of everything, so garden beds were filled with riots of color and every possible new and exotic plant they could find.

To create today’s Victorian style, fill your garden with lush, old-fashioned plants such as lilac, lilies, dahlias, roses, hydrangeas, hollyhocks The new trend introduces a romantic, but slightly disheveled look, similar to a cottage garden, with fragrant flowers in a softer palette of pinks, purples and whites, spilling across fences and brick walls Fragrant roses to consider are Seaside Swirl™ Pink Rugosa Rose, or Heavenly Ascent® Pink Climbing Rose by Monrovia

WELL-CHOSEN AND WELL-PLACED

garden art

Gardeners know the importance of a well-placed sculpture or piece of garden art Focal points give the eye a place to rest and savor the space A good focal point can draw you farther into the garden, can liven up a monochromatic space, frame a view, or can connect you with the history of the place Some focal points can be both functional and beautiful. A decorative screen can add a pop of color and artistic flair while providing some privacy and defining a garden room The garden art you chose makes a statement and perhaps can be a conversation starter with guests who visit

LILY

A FOCUS ON

exceptional hardscapes

Patterned tiles are going to be a big trend in the coming year for outside patios and entertainment areas Symmetrical designs with bold shapes stand out against the plantings in a garden bed. Textured stone, such as limestones and sandstones add additional interest Pathways using natural elements such as gravel and wood chips are making a statement for 2023. Gravel is a sustainable product that is permeable, gives flexibility, provides good drainage, is affordable and looks wonderful in the garden.

PLANTING FOR

four-season Interest

The best gardens have something of interest to enjoy throughput the entire year, not just in spring and summer Also known as succession planting, the four-season garden contains plants that put on a show at different seasons of the year But it’s not just about blooming plants The key element of a four-season garden is to have a variety of evergreen shrubs These plants are the backdrop for your bloomers and provide the structure of your garden. Start off the year with late winter/early spring bulbs, as well as hellebores and winter jasmine that begin blooming in the South in January or February before our beloved spring booms take center stage For the late fall, early winter, plant Camellia sasanqua The brilliant fall foliage of Japanese and red maples will also add seasonal interest in the late fall

Textured stone, gravel and wood chips are trending in 2023!

Try out some of these new gardening trends for 2023 and take your garden to a new level of beauty and enjoyment

The winter months are often a time of sneezes, sniffles, and coughs. While a trip to the doctor is sometimes in order, you can treat many symptoms with natural remedies and a tea infuser. Here is a guide to helpful herbs and many of their healing properties to help you feel your best!

The best and easiest way to utilize these healing herbs for cold symptoms is with a strong tea. Preparing is easy with these 5 steps:

Bring water to a boil.

Place the herbs in a tea infuser. Pour the hot water over the infuser.

Allow tea to steep for 5 to 10 minutes.

Sip from your favorite mug and breathe in the

steam for more healthy effects!

Experiment to find a blend that works best for you! Combine multiple herbs together to create a custom brew that suits your tastes or add soothing elements like lemon and honey.

*Always consult with your doctor before using herbal remedies to check for drug interactions and side effects.

SOOTHE a sore throat

MINT

Other benefits of mint include easing queasy stomachs, calming stress and promoting restful sleep

CLEAR congestion

EUCALYPTUS

VIOLET

Violet leaves ease inflammation, and when used externally, soothe skin irritations and swelling

THYME SAGE

With antiinflammatory, antimicrobial, and antiseptic properties, thyme has long been used to help heal cuts, bruises, and scrapes.

The most-used types of sage have antimicrobial properties This means they keep infectious bacteria, viruses, and fungi at bay when burned

ROSEMARY

Rosemary oil has anti-inflammatory and pain-relieving properties you can benefit from by massaging the oil on the affected area. Mix 1 teaspoon of a carrier oil with 5 drops of rosemary oil to create salve Use it for headaches, sprains, muscle soreness or pain, rheumatism or arthritis

On the skin, eucalyptus oil has been used to treat arthritis, boils, sores, and wounds The oil is also used in some insect repellents

QUIET your cough

OREGANO

Because of its ability to protect against bacterial infection, topical oregano oil has been shown to be effective in wound treatment and healing

RELAX rest & recover

LEMON BALM

A member of the mint family, lemon balm is used to reduce stress and anxiety, and to promote restful sleep

HYSSOP

Hyssop is used for digestive and intestinal problems including liver and gallbladder conditions, intestinal pain, intestinal gas, colic, and loss of appetite

CINNAMON

Cinnamon promotes gut health, helps manage blood pressure, and lowers blood sugar

HONEY

Though not an herb, honey is a time-honored remedy for cough Mix up to 2 teaspoons of honey with herbal tea or warm water and lemon. Never give honey to infants under 1

ECHINACEA

Echinacea has been shown to improve immunity, blood sugar, anxiety, inflammation and skin health

HOLY BASIL

CHAMOMILE

Chamomile tea is known for reducing anxiety and helping people fall sleep

It's also used to calm an upset stomach and other digestive issues

Not to be confused with cooking basil, holy basil is used for anxiety, stress, diabetes, high cholesterol, and many other conditions

Nowisthetime!

Happy New Year Everyone! We have had so many changes over the last couple years Change is never easy Just the idea of leaving old habits, things, and people behind can make us feel uneasy, and overwhelmed

Everyday is a chance to begin again Do not focus on the failures of yesterday; actually failure can be viewed as a ‘teaching moment’ for our future Start today Use any teaching moments of yesterday and today let’s plan ahead with positive thoughts and expectations.

We have just come off of the holidays This can be a season of over-indulgence and eating foods not normally in our regular eating routine This creates stress in our bodies and the most common signs of toxins in our liver, gut and cells can be:

• Stubborn belly fat

• No sex drive

• Feeling tired all day long

• Anxiety or mood swings

• Inability to fall asleep

• Lack of concentration

• Sugar cravings

• Gas, bloating, or constipation

• Headaches

• Skin issues like rashes, eczema, and breakouts

• Recurring chronic infections like candida, colds, yeast infections

If you answer yes to two or more of these signs, your body would like a RESET!

Let’s start with a checklist to get you moving forward in this new year Start with a few and add on once you feel like you are ready.

Checklist

I am a Certified Personal Wellness and Fitness Trainer. I train in various Gyms in Fayetteville and PTC, and in private homes as well I am offering FREE Health Assessment for the next 30 days for the first 20 clients

Yours in Happiness and Health, Beckie Bell

Create an environment that will set you up for success. Clean out your refrigerator, get rid of expired and processed foods Fill it up with fruits and veggies, and good proteins

Clean out your body by starting a good detox for 30 days Since you just cleaned out the refrigerator, consider flushing your kidneys and bowels, detoxing your liver, and restoring your gut! It’s like an ‘oil change’ for your body

Exercise - just start, don’t overthink it MOVE YOUR BODY EVERYDAY! Discover an activity you like so it becomes part of your week

Do some stretching or yoga

Pray, and meditate for at least 10-20 minutes each day. It is good for the soul and helps to lower blood pressure

Spend a little time outdoors daily Vitamin D helps with depression and benefits our brains

Eat Magnesium-Rich foods, Magnesium is the anti-stress hormone. Plant-based foods are rich in magnesium.

Eat Good Fats, they reduce cholesterol, consider raw coconut, avocados, almonds, walnuts, flax seeds, hemp seeds, chia seeds

Get more or better sleep!

Eat at least 4-5 servings of fruits and Veggies daily

Drink more water!!!! Have a glass of water when you wake up, before your coffee, and drink water with every meal

Use herbs instead of salt

Ditch the Sugary Foods, mostly because they’re processed, void of nutrients, and can be addicting Instead choose an apple, berries, banana, or sweet veggies like carrots instead. Sugar will age your skin, mess with your digestion and make you moody and tired

Anticipate obstacles Life is messy and complicated sometimes. There will be roadblocks and having a backup plan is good

Have a positive attitude, believe in yourself, and have a sound support system

Invest in your health Signing up for a class, workshop, or training, or coaching means you will show up It will not be put on the shelf for next year

Wearing a trackable watch Whether it is Fitbit, apple, whoop, or whatever you choose, tracking your fitness and nutrition becomes an adult-sized game It becomes fun

Accountability – having someone to be accountable to and having that ‘go to’ person can set you up for success and motivate you to move thru 2023 on the right foot

Contact me at: beckiebell.fitness@gmail.com

SplitPeaSoup

INGREDIENTS

Placehamboneina4-qt.slowcooker.Addpeas,celery, carrot,andonion.Combinewater,beerandmustard; pourovervegetables.Cook,covered,onhigh5-6hours oruntilpeasaretender.

Removehambonefromsoup.Coolslightly,trimaway fatandremovemeatfrombone;discardfatandbone. Cutmeatintobite-sizedpieces;returntoslowcooker. Stirinremainingingredients.Ifdesired,topwith additionalmincedparsley.

MeatballSoup

Inalargebowlmixalloftheingredientsforthemeatballs andformtheminto1”balls.Theseare“mini”meatballs.

Heattheoliveoilinalargepotovermedium-highheat. Sautethemeatballsuntilbrownedonallsides,about8 minutes.Setmeatballsaside.

Sautétheonionandcookuntiltranslucent,about4 minutes.Addthegarlicandcookfor1minutelonger. Note:Ifusingchicken,youmayneedtoaddmoreolive oil.

Pourinthestock,water,salt,italianseasoning,crushed tomatoesandmeatballs,bringtoaboil.

Addpastaandreducetheheattomediumandsimmerfor 15-20minutesuntilthepastaistender.

Ladleintobowlsandtopwithfreshchoppedbasil.

Chickenand SweetCornSoup

INGREDIENTS

Inalargestockpot,stirtogether7cupsstock,chicken,ginger,garlic powder,thewhitepartsofthegreenonions,carrots,wholekernelcorn andcreamedcornuntilcombined.Heatovermediumheatuntilthe soupreachesasimmer.Thenreduceheattomedium-low,coverand simmerforabout10minutes,oruntilthecarrotshavesoftened.

Inaseparatebowl,whisktogethertheremaining1cupstockand cornstarchuntilcombined.Stirthemixtureintothesoupandcookfor 1minute,oruntilthesouphasthickened.

Usingaspoon,begintoswirlthesoupslowlyinacontinuousmotion. Thenwhileyouarestillswirlingthesoup,drizzletheeggsintothesoup inasteadystream.Thehotbrothwillinstantlycooktheeggs,andthey willformthosebeautifuleggribbons.

Addinthetoastedsesameoil,andstirtocombine.Thentastethesoup, andseasonwithsaltandpepperasneeded.

Servewarm,sprinkledwiththeremaininggreenpartsofthegreen onions.

ItalianSausage andBeanSoup

INGREDIENTS

1poundbulkItaliansausage

1mediumonion,finelychopped 3garliccloves,sliced

4cans(14-1/2ounceseach)reduced-sodium chickenbroth

2cans(15ounceseach)pintobeans,rinsed anddrained

1can(14-1/2ounces)dicedtomatoes, undrained

1cupmediumpearlbarley

1largecarrot,sliced

1celeryrib,sliced

1teaspoonmincedfreshsage

1/2teaspoonmincedfreshrosemaryor1/8 teaspoondriedrosemary,crushed

6cupschoppedfreshkale

INSTRUCTIONS

InaDutchoven,cookandstirsausageandonion overmediumheatuntilmeatisnolongerpink. Addgarlic;cook1minutelonger.Drain.

Stirinthebroth,beans,tomatoes,barley,carrot, celery,sageandrosemary.Bringtoaboil. Reduceheat;coverandsimmerfor45minutes.

Stirinkale;returntoaboil.Reduceheat;cover andsimmerfor25-30minutesoruntil vegetablesaretender.

VegetableChowder

INGREDIENTS

3/4poundslicedbacon,

1cuphalf-and-halfcream

1/2cupmincedfreshparsley

InaDutchoven,cookbaconovermediumheatuntilcrisp. Removetopapertowels;drain,reserving3tablespoons drippings.

Choptheonions,carrots,celery,parsnipsandturnips;add tothepan.Cookandstirfor6-8minutesoruntilfragrant.

Sprinklevegetableswithflour,saltandcayenne;stiruntil blended.Graduallyaddbroth.Bringtoaboil;cookand stirfor2minutesoruntilthickened.

Stirinthesweetpotato,potatoes,bayleaves, Worcestershiresauceandpeppersauce.

Reduceheat;coverandsimmerfor15-20minutesoruntil potatoesaretender.Stirincreamandparsley;heat through.Discardbayleaves.

BakedPotatoSoup

12slicesbacon

⅔cupbutterormargarine

⅔cupall-purposeflour

7cupsmilk

4largebakedpotatoes,peeledandcubed

4greenonions,chopped

1¼cupsshreddedCheddarcheese

1cupsourcream

1teaspoonsalt

1teaspoongroundblackpepper

Placebaconinalargeskilletandcookover medium-highheat,turningoccasionally, untilevenlybrowned,about8to10 minutes.Drainbaconslicesonpaper towels;crumbleandsetaside.

Meanwhile,meltbutterinastockpotor Dutchovenovermediumheat.Gradually addflour,whiskinguntilwell-combined. Slowlypourinmilk,whiskingconstantly untilsmoothandthickened.

Addpotatoesandonionsandbringtoa boil,stirringfrequently.Reduceheatand simmerfor10minutes.

Stirincrumbledbacon,Cheddarcheese, sourcream,salt,andpepper.Continue cookingandstirringuntilcheeseismelted.

Heatoilinalarge,heavysaucepanovermediumheat.Addonions, garlic,carrots,celery,andmushrooms.Cook10minutes,stirring frequently.Addsmallamountsofwater,ifnecessary,toprevent sticking.

Addremainingingredients,exceptflour,1/4cupwater,andwine. Cover,reduceheattolow,andsimmer30minutes,oruntil vegetablesaretender.Stiroccasionallywhilecooking.

Inasmallbowl,graduallystirflourinto1/4cupwateruntil smooth. Addtostew,alongwithwine.Cook,stirring,5moreminutes.

¼ cup all-purpose flour

¼ teaspoon freshly ground pepper

1 pound beef stewing meat, trimmed and cut into inch cubes

5 teaspoons vegetable oil

2 tablespoons red wine vinegar

1 cup red wine

3½ cups beef broth, homemade or lowsodium canned 2 bay leaves

1 medium onion, peeled and chopped

5 medium carrots, peeled and cut into ¼inch rounds

2 large baking potatoes, peeled and cut into ¾-inch cubes

2 teaspoons salt

Combinetheflourandpepperinabowl,addthebeef andtosstocoatwell Heat3teaspoonsoftheoilina largepot Addthebeefafewpiecesatatime;donot overcrowd Cook,turningthepiecesuntilbeefis brownedonallsides,about5minutesperbatch;add moreoilasneededbetweenbatches

Removethebeeffromthepotandaddthevinegarand wine Cookovermedium-highheat,scrapingthepan withawoodenspoontoloosenanybrownedbits Add thebeef,beefbrothandbayleaves Bringtoaboil,then reducetoaslowsimmer

Coverandcook,skimmingbrothfromtimetotime, untilthebeefistender,about1½hours Addtheonions andcarrotsandsimmer,covered,for10minutes Add thepotatoesandsimmeruntilvegetablesaretender, about30minutesmore Addbrothorwaterifthestew isdry Seasonwithsaltandpeppertotaste Ladle among4bowlsandserve.

INGREDIENTS

1cupall-purposeflour

¾cupbacondrippings

1cupcoarselychoppedcelery

1largeonion,coarselychopped

1largegreenbellpepper,coarselychopped

2clovesgarlic,minced

1poundandouillesausage,sliced

3quartswater

6cubesbeefbouillon

1tablespoonwhitesugar salttotaste

2tablespoonshotpeppersauce

½teaspoonCajunseasoningblend 4bayleaves

½teaspoondriedthymeleaves

1(14 5ounce)canstewedtomatoes

1(6ounce)cantomatosauce

4teaspoonsfilepowder,divided

2tablespoonsbacondrippings

2(10ounce)packagesfrozencutokra,thawed

2tablespoonsdistilledwhitevinegar

1poundlumpcrabmeat

3poundsuncookedmediumshrimp,peeledanddeveined

INSTRUCTIONS

ROUX:

Whisktogetherflourand3/4cupbacondrippingsina large,heavysaucepanovermedium-lowheatuntil smooth.Cookroux,whiskingconstantly,untilitturns arichmahoganybrowncolor.Thiscantake20to30 minutes;watchheatcarefullyandwhiskconstantlyor rouxwillburn.Removefromheat;continuewhisking untilmixturestopscooking.

GUMBO:

Placecelery,onion,greenbellpepper,andgarlicinto theworkbowlofafoodprocessor,andpulseuntilall vegetablesareveryfinelychopped.Stirvegetables intotheroux,andmixinsausage.Bringmixturetoa simmerovermedium-lowheat,andcookuntil vegetablesaretender,10to15minutes.Removefrom heat,andsetaside.

Combinewaterandbeefbouilloncubesinalarge Dutchovenorsouppotandbringtoaboilover medium-highheat.Stiruntilbouilloncubesdissolve, thenwhiskrouxmixtureintotheboilingwater.

Reduceheattoasimmer,andmixinsugar,salt,hot peppersauce,Cajunseasoning,bayleaves,thyme, stewedtomatoes,andtomatosauce.Simmersoup overlowheatfor1hour;mixin2teaspoonsoffile gumbopowderatthe45-minutemark.

Meanwhile,melt2tablespoonsbacondrippingsina skilletovermediumheat.Addokraandvinegarand cookfor15minutes;removeokrawithaslottedspoon, andstirintothesimmeringgumbo.

Mixincrabmeat,shrimp,andWorcestershiresauce, andsimmeruntilflavorshaveblended,45more minutes.Stirin2moreteaspoonsoffilegumbo powderjustbeforeserving.

What Makes A Power

Ifyou'reunfamiliarwiththeterm,apowerbowlis, simply,anall-in-onemealinabowlthattastesgreatand providesabundantnutrition.Theessentialingredients forapowerbowlare:

THEBASE

–Usuallywholegrains,butyoucanalsousenoodles, potatoes,greens,orotherveggies.

VEGETABLES

–Takeyourpickofraw,cooked,orboth!Themore colorful,thebetter Theseshouldmakeupatleasthalfof yourbowl

PROTEIN

–Ifyoulike,youcanchooseplant-basedproteinsources likebeans,lentils,tempeh,andtofu Theyshouldmake upaquarterofyourbowl

DRESSING

–Everygoodpowerbowlhasatastydressingorsauceto topitoff.Keepitsimple.Someexamplesaretahini, avocadoandlime,orahomemadeveganranch

CRUNCHYTOPPING(OPTIONAL)

–Andfinally,manypowerbowlsincludetoppings, whichoftenhavealittlecrunchtothem.Tryfoodslike nuts,seeds,orroastedchickpeas.

coconutmilk(plainyogurtalsoworks) honey(oragaveifstrictlyvegan) lime oliveoil seasalt Whiskunti

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